Banana Nut Protein Muffins (Refined Sugar-Free!)

Let me welcome you to the best banana nut protein muffins with 16 grams of protein per muffin! Made with whole wheat flour, oats, bananas, maple syrup, protein powder, and walnuts, these healthy muffins are the perfect afternoon snack, or easy breakfast to prep in advance. No oil or butter is needed here. Enjoy a little more staying power with the added protein!

My first cookbook, Everday Muffin Party, is out! If you want to enjoy more healthy, refined sugar-free muffins, check it out HERE!

Banana nut protein muffins

Take banana bread flavors and pair them with added protein powder and you’ve got yourself protein banana muffins! Loads of healthy ingredients turn into an easy and healthy breakfast.

Ripe bananas and pure maple syrup sweeten these tasty muffins.

It’s the perfect amount of sweetness for a breakfast option. Not too much that makes it feel like dessert time, but just enough to bring out some really good flavor.

Protein powder healthy banana protein muffins

To add more protein to our banana protein muffins, we’re using protein powder. The original recipe uses brown rice protein powder, but there are many options!

Here are a couple more options if you are looking for a different type of protein powder to use.

For best results, I suggest using unsweetened or vanilla in this protein-packed recipe!

If you opt to use a sweetened protein powder, reduced the added sugar (maple syrup) slightly. This will ensure your muffin batter isn’t overly sweet.

• Brown rice vegan protein powder
• Whey protein powder
• Grass-fed beef protein powder
• Egg white protein powder

What you’ll need for banana protein muffins

Scroll down to view the recipe card below for the full ingredients list, nutrition facts, and step-by-step instructions.

• whole wheat pastry flour
• rolled oats
• protein powder
• cinnamon
• baking powder
• sea salt
• walnuts
• ripe bananas
• maple syrup
• egg
• pure vanilla extract

How to make banana protein muffins

1. Preheat the oven to 350 degrees F. Coat a 6-muffin tin with oil or line it with paper liners (silicone muffin liners are great too!).
2. In a large mixing bowl mix together the flour, oats, protein powder, cinnamon, baking powder, sea salt, and half the walnuts, until the dry ingredients are fully combined.
3. In a medium bowl mix together the mashed banana, maple syrup, egg, and vanilla extract. Stir the wet ingredients into the dry until just mixed.
4. Pour batter into the prepared muffin pan until they are filled almost to the top. Top the batter with the raining walnuts.
5. Bake for 25-28 minutes, or until a toothpick comes out clean after being inserted into the center. Allow your healthy banana muffins to cool for 10 minutes before removing them from the muffin tin to cool on a wire rack.

How to store healthy protein muffins

These great grab-and-go meal prep muffins can be stored at room temperature for 2-3 days. You can also store them in the fridge for 5-6 days.

I suggest keeping them in an airtight container (these are my favorites).

Can you freeze these muffins?

Yes, definitely!

Cool the banana nut protein muffins fully before freezing. Place a sheet of parchment paper on a baking sheet. Put the muffins on parchment, making sure they are not touching so they don’t stick together.

Once the muffins are fully frozen, transfer muffins to a freezer bag, label and date them. Store muffins in the freezer for up to 6 months.

Here’s how to defrost muffins to eat

Either remove the number of mini muffins you want to eat and place them in the fridge to defrost overnight. Then place them on the counter to come to room temperature.

Or, if defrosting from frozen here’s what to do. Place muffins on a baking sheet and in a 300-degree oven until you have warm and delicious muffins.

Substitutions

Below you’ll find a list of substitutions that will work well in this banana nut muffin recipe. 

If you try something different out, please leave a comment below letting us all know how it turned out!

Whole wheat pastry flour – Regular whole wheat flour or all-purpose flour will both work well as substitutes in this recipe. You can also use a gluten-free all-purpose baking mix to keep this recipe gluten-free.

Rolled oats – Use quick oats, oat flour, or almond flour in place of the rolled oats in this recipe.

Brown rice protein powder – Good alternatives to brown rice protein powder include whey protein powder, grass-fed beef protein powder, egg white protein powder, and for a non-protein powder option, try peanut flour!

Cinnamon – Two great flavor alternatives include using pumpkin pie spice in place of the cinnamon for a little more warming flavor. You can also swap it with cocoa powder and add new dark chocolate chips for a chocolate banana muffin flavor profile.

Walnuts – Any chopped nut like pecan, pistachio, peanut, cashew, or almond will work well in this recipe. For a nut-free option, try sunflower seeds, pumpkin seeds, or sesame seeds. You can also opt to add chocolate chips in place of the nuts for a sweet treat!

Maple syrup – Honey or agave nectar are good alternatives to use in this muffin recipe. As stated above, the liquid sweetened can be omitted if you use a sweetened protein powder and it will not affect the texture.

Egg – For an egg-free alternative, use a flax egg in place of the egg.

Note – Turn these healthy muffins into mini muffins and reduce the bake time to 12-15 minutes.

More healthy muffin recipes you’ll love:

• Mini paleo banana nut muffins
• Chocolate protein muffins with spirulina
• Mocha chocolate chip muffins

Print Recipe

5 from 3 votes

Banana Nut Protein Muffins

Let me welcome you to the best banana nut protein muffins with 16 grams of protein per muffin! Made with whole wheat flour, oats, bananas, maple syrup, protein powder, and walnuts, these healthy muffins are the perfect afternoon snack, or easy breakfast to prep in advance. No oil or butter is needed here. Enjoy a little more staying power with the added protein!

Prep Time5 minutes mins

Cook Time25 minutes mins

Total Time35 minutes mins

Course: Breakfast, Snack

Cuisine: American

Keyword: banana, muffins, protein powder

Servings: 6

Calories: 254kcal

Author: Heather

Ingredients

• ½ cup whole wheat pastry flour
• ½ cup rolled oats
• ¾ cup protein powder
• 1 tbsp cinnamon
• 1 tsp baking powder
• ¼ tsp sea salt
• ½ cup walnuts finely chopped (try a quick blitz in a blender)
• 1 cup mashed banana (about 3 very ripe bananas)
• 3 tbsp maple syrup
• 1 egg
• 1 tsp vanilla extract

Instructions

• Preheat the oven to 350 degrees F. Coat a 6-muffin tin with oil or line it with paper liners (silicone muffin liners are great too!).
• In a large mixing bowl mix together the flour, oats, protein powder, cinnamon, baking powder, sea salt, and half the walnuts, until the dry ingredients are fully combined.
• In a medium bowl mix together the mashed banana, maple syrup, egg, and vanilla extract. Stir the wet ingredients into the dry until just mixed.
• Pour batter into the prepared muffin pan until they are filled almost to the top. Top the batter with the raining walnuts.
• Bake for 25-28 minutes, or until a toothpick comes out clean after being inserted into the center. Allow your healthy banana muffins to cool for 10 minutes before removing them from the muffin tin to cool on a wire rack.

Did you make this recipe?Be sure to tag me @fitmamarealfood or tag #fitmamarealfood!

Nutrition

Calories: 254kcal | Carbohydrates: 31g | Protein: 16g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 50mg | Sodium: 200mg | Potassium: 318mg | Fiber: 4g | Sugar: 12g | Vitamin A: 106IU | Vitamin C: 3mg | Calcium: 130mg | Iron: 2mg

If you try these banana oat protein muffins, I’d love it if you left a star rating and comment below letting me know how it turned out!

XO

Heather

*Originally published in February 2012. Updated February 2023.*